Ungayichonga njani kwaye uyiphathe njani iMiqolo emincinci kwiinqe zakho

Umxholo

• Esona sizathu siqhelekileyo
• Ezinye izizathu
• Indlela yokuchonga
• Iimpawu
• Unyango
• Olunye unyango
• Nini ukubona ugqirha
• Umgca wezantsi
• Ukuhamba okunengqondo: Ukuhamba kweMizuzu eyi-15 yeYoga yeSciatica

Ukuba wakha waba luvo pinched kwi ngeempundu zakho, uyazi ngqo ukuba uziva njani: kubuhlungu. Isenokuba luhlobo olucekeceke, olubuhlungu lweentlungu, ezinje ngeqampu yemisipha. Kodwa isenokuba sisifo esibukhali, esidubulayo esenza ukuba ube ne-wince.

Inokubekwa kwindawo yakho ezinqeni, kodwa iintlungu zinokudubula ziye phantsi emilenzeni okanye ezinqeni nasezibilinini. Nokuba yeyiphi na indlela, imithambo-luvo ayikuvumeli ukuba ulibale ukuba into ayilunganga.

Ugqirha unokukuvavanya ukuze aqinisekise oyena nobangela kwaye akhuphe ezinye izizathu zentlungu ehleliyo. Nje ukuba ugqirha wakho amisele ukuba yeyiphi na imithambo-luvo ephantsi koxinzelelo, ungafunda ngendlela yokulawula iintlungu kwaye wenze imisebenzi yakho yesiqhelo yobomi bemihla ngemihla.

Esona sizathu siqhelekileyo

Oyena mntu unobangela wale ntlungu yeentlungu zakho ezinqeni nasemilenzeni - kunye nokuba ndindisholo, ukugungqa okanye ubuthathaka - yimeko ebizwa ngokuba yi-sciatica. Unokuyiphucula le ntlungu xa inxenye ye-nerve ye-sciatic ecaleni komjelo wakho womqolo icinyiwe.

Unobangela oqhelekileyo we-sciatica yidiski ye-herniated, ekwabizwa ngokuba yidiski eshenxisiweyo. Umqolo wakho uquka uluhlu lwamathambo athile abizwa ngokuba yi-vertebrae.

Iphedi yerabha ebizwa ngokuba yidiski ihleli phakathi kweseti nganye yomqolo. Ukuba ezinye ze-jelly-like filling enye yezo diski zityhala ngokukrazula kwangaphandle, ibizwa ngokuba yi-disc ye-herniated.

Ingabeka uxinzelelo kwimithambo ekufuphi kwaye ibangele ubuthathaka, ukurhawuzelela, kunye nentlungu. Ukuba idiski ye-herniated iphantsi ngokwaneleyo, inokukhokelela kwintlungu ezinqeni zakho ezinokudubula zihle imilenze yakho, nazo.

Amathuba okufumana idiski ye-herniated inyuka njengoko uneminyaka yobudala, njengoko iidiski zivame ukwehla, okanye ukuwohloka, ekuhambeni kwexesha.

Ezinye izizathu

Ezinye iimeko ezimbalwa zinokubangela i-sciatica. Nazi izinto eziqhelekileyo:

• Indlela yokuchonga

  Usenokungakwazi ukuxelela ngokuqinisekileyo ukuba iintlungu ezinqeni zakho zivela esinqeni sakho okanye kumqolo wakho osezantsi. Njengoko kuvela, imithambo-luvo eqhotyoshelwe kwi-hip yakho inokubangela iintlungu kwi-groin yakho okanye emlenzeni. Ke iintlungu ohlangabezana nazo ezinqeni zinokuqala kwenye indawo.

  Uviwo lukagqirha yeyona ndlela ilungileyo yokufumanisa ukuba zivela phi na iintlungu. Ugqirha wakho unokuthatha iimvavanyo zokucinga, ezinje nge-MRI scan, ukumisela ukuba yeyiphi na imithambo-luvo ecinezelweyo.

  
  

  Iimpawu

  Wena nomhlobo ninokuba nobabini ninayo i-sciatica kunye neentlungu zentliziyo, kodwa unokufumana iintlungu ngeendlela ezahlukeneyo. Ezinye zeempawu eziqhelekileyo zibandakanya:

  • ukugcuma, okanye izikhonkwane kunye neenaliti
  • ukuba ndindisholo ezinqeni zakho ezinokuthi zihle ngomqolo wemilenze yakho
  • ubuthathaka emilenzeni yakho
  • iintlungu ezinzulu ezinqeni zakho
  • intlungu ekhupha imilenze yakho

  Abanye abantu bafumanisa ukuba iintlungu zabo ziba mandundu xa behleli, ngakumbi ixesha elide. Ukuhamba okanye ezinye iintlobo zokuzivocavoca kunokunyusa intlungu, nayo.

  Unyango

  Mhlawumbi unomdla wokufumana isiqabu kwintlungu ethe yakhokelela kwimithambo-luvo yakho, kunye nokuphucula ukuhamba. Olona hlobo lonyango luqhelekileyo lubandakanya:

  • Ubushushu kunye nomkhenkce. Ukuba ukhe wehlelwa kukulimala okunxulumene nemidlalo, mhlawumbi ufake iqhwa okanye ubushushu ukuze unkqonkqoze iintlungu ezibangelwe. Umkhenkce uthande ukunceda ukudumba kunye nokudumba, ukuze isebenze ngakumbi xa iintlungu zibukhali. Nje ukuba iintlungu zokuqala ziphele kancinci, ungazama ukufaka ipakethe yobushushu ukuze uphumle izihlunu kwaye mhlawumbi unciphise uxinzelelo kwimithambo-luvo ebangela iintlungu.
  • Izidakamizwa ezichasayo ezichasayo (i-NSAID). Ukudambisa iintlungu ngaphezulu kwekhawuntareni, njenge-ibuprofen (Advil), naproxen (Aleve), kunye neasprini kunokuphelisa iintlungu eziphakathi.
  • Ukuphumla kwezihlunu. Ugqirha wakho unokujonga ukumisela iyeza elihlaziya izihlunu zakho, njengecyclobenzaprine.
  • Ulungiso lwenyama. Unyango lomzimba lolunye unyango olucetyiswayo kubantu abahlangabezana neentlungu zesayensi. Ingcali yonyango iya kusebenza nawe ukuze ifunde imithambo ethile eyehlisa uxinzelelo kwi-nerve, ekufuneka inciphise iintlungu.

  Ukuba ezi ndlela zonyango azibonakali zikunceda ukuba ulawule iintlungu zakho ngokufanelekileyo, ugqirha wakho unokucebisa ukuba uqwalasele enye yezi ndlela:

  
  
  • Inaliti yomqolo. Inaliti ye-epidural steroid inokujongana nokudumba kwentliziyo kunye nentlungu ekubangela yona. Ugqirha wakho uya kufaka i-corticosteroid okanye iyeza leentlungu kwindawo ejikeleze intambo yakho yomqolo. Iziphumo ezichasayo ezichasayo ze-steroid ziya kuqala ukusebenza ngeentsuku ezimbalwa. Inaliti inwenwa ngakumbi kunamayeza aselwayo, kodwa zithathwa njengezikhuselekileyo nezisebenzayo, kwaye iziphumo ebezingalindelekanga zinqabile.
  • Ugqirha. Ukuba iimpawu zakho ziyaqhubeka, kwaye akukho enye into esebenzayo, isenokuba lixesha lokujonga unyango. Uhlobo lotyando luya kuxhomekeka kwimeko yakho, kodwa iintlobo ezahlukeneyo zotyando zibandakanya i-microdiscectomy, esusa amaqhekeza ediski e-herniated, kunye ne-laminectomy, esusa inxalenye yethambo le-lamina eligubungele intambo yomqolo, kunye nethishu inokuthi inyanzelise i-nerve yakho ye-sciatic.

  Olunye unyango

  Unyango olongezelelekileyo lolunye unokwenzeka. Cinga ukuba ngaba olunye lolu khetho lunokulungela wena:

  • Yoga. Ukuba ujonga indlela enganyangekiyo, engafunekiyo yokujongana nentlungu yakho ye-sciatic, unokuvula umethi weyoga kwaye uzenze lula kwimeko yomntwana. Kufunyenwe ukuba i-yoga kunye nonyango lomzimba lukwazile ukunceda ukunciphisa iintlungu ezingapheliyo, kunye nabanye abathathi-nxaxheba bade bafuna amayeza eentlungu. Zama iimeko ezimbalwa ekhaya ukuze ubone ukuba zikunika isiqabu na.
  • Unyango. Ngamanye amaxesha iingcali zicebisa ukuba kunikwe i-acupuncture ukuzama, kunye nokuzilolonga kunye nolunye unyango, ukubona ukuba kuya kuyiphelisa na intlungu. Kutshanje kuqatshelwe ukuba i-acupuncture ihlala isetyenziselwa injongo yokuthomalalisa iintlungu kwiimeko ezahlukeneyo kwaye kunokuba luncedo ekunyangeni olu hlobo lwentlungu, nangona uphando oluninzi luyafuneka.
  • Ukuphulula. Ungaziphulula ngokwakho kwiindawo ezibuhlungu ngokwakho, okanye unokufuna i-massage therapist. Kukho izibonelelo kuzo zombini izicubu ezinzulu kunye nokuthanjiswa kwethishu ethambileyo. Olunye uphando lubonisa ukuba ukusikwa kweethishu ezinzulu kunceda kwiintlungu ezisezantsi kwaye kunokuba yinto efanelekileyo kubantu abangafuniyo ukuthatha ii-NSAID, okanye amava angathandekiyo avela kubo.

  Nini ukubona ugqirha

  Ubuhlungu ngumqondiso womzimba wakho kuwe ukuba kukho into engalunganga. Musa ukuyihoxisa intlungu eqhubekayo okanye intlungu enzima ezinqeni zakho. Ukuba iintlungu ziya zisiba mbi, okanye unengxaki yokulawula imilenze kunye neenyawo okanye amathumbu akho, yenza umnxeba kugqirha wakho.

  Okanye ukuba awukwazi ukuhamba malunga nemisebenzi oyenzayo imihla ngemihla, biza ugqirha wakho. Olunye uhlobo lonyango kufuneka lukwazi ukunceda ukunciphisa iintlungu.

  Umgca wezantsi

  Awudingi ukuthatha le ntlungu kwisiphelo sakho sangasemva uhleli phantsi. Kodwa kufuneka ufumanise ukuba yintoni ebangela oko ukuze ukwazi ukujongana nayo. I-Sciatica ngoyena nobangela uqhelekileyo weentlungu ezinqeni. Kodwa kukho ezinye izizathu ezinokubangela iintlungu zentlungu, ngoko unokufuna ukubona ugqirha wakho ukuba akhuphe ezinye izizathu.

  Umzekelo, i-bursitis ihlala ididekile ngenxa ye-sciatica. Ugqirha wakho uya kuba nakho ukukuvavanya kwaye ufumanise ukuba yile nto uhlangabezana nayo. Emva koko, unokufumanisa ukuba unyango luya kuba lolona lufanelekileyo kuwe.

  Ukuhamba okunengqondo: Ukuhamba kweMizuzu eyi-15 yeYoga yeSciatica